Kettlebell strength program: Workout 4

19:00 Home

Warm Up (8kg)


1. 10 x halo left
2. 10 x Touch the Wall Drill – with Weight
3.  10 x halos right.
4. 10 x Touch the Wall Drill – with Weight

1. 5 x press
2. 5 x GS
3. 5 x press
4. 5 x GS
5. Stretch: Elevated pigeon stretch

SI Rehab.

Workout - Part 1 (16kg)


Press 3x5
Row 3x5

Workout - Part 2  (16kg)


Clean 8,5,3 (each side)
FS 3,2,1 (each side)

Finisher  (16kg)


Swings 100 hand to hand.


Cool Down

MobilityWOD Shoulder Internal Rotation 3; 2 minutes each side of chest stretch, trap stretch with band, shoulder mash with KB.
Stretch: hamstrings and quads
Rehab: SI,